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Weight loss programs with nutrition plan have become prominent in recent years because more people are experiencing increased weight not always because of medical conditions, but for various reasons ranging from anxiety, menstrual cycle, overeating, and increases sedentary lifestyle.

Weight gain may also accompany decreased metabolism levels caused by ageing. If your weight gain is unusually sudden, please see a doctor.

People go into a weight loss program for reasons not limited to beauty purposes (some think that beauty comes with size), convenience, improved health and wellness, or happiness.

Individuals craving weight loss turn to different methods ranging from dieting to surgical procedures and physical exercise to achieve weight loss. It has become more of a psychological need than a physiological one. For some, weight loss is an obsession.


Weight loss strictly by nutrition

The big question that’s been asked over time is how to lose weight and whether you can achieve weight loss strictly by nutrition. You can’t lose what you haven’t consumed.

While some have argued that adequate exercise is key to losing weight, it is easier to understand that burning fat or losing weight requires you to lose some of what you have taken in.

You can exercise for personal fitness or muscular development, but in the context of losing weight, watching what you eat is far more effective. A quick answer to the popular question, “can I achieve weight loss with nutrition only?”, is YES!

Regardless of the amount of aerobic exercise or weightlifting you do, if you go back to eating unhealthily and consume more calories than you burn daily, your body will not initiate a weight loss process or burn belly fat. 

There are different diet plans proven overtime to help with weight loss. They include the Paleo diet, Vegan diet, and Low-Carb diets.


What’s the best nutrition for healthy weight loss?

According to reports, over 60% of adults try to lose weight each year, including obese adults, overweight adults, and normal-weight adults.

 Weight loss is beyond the need to control our dietary intake for a limited time. It’s about sticking to a healthy lifestyle that might include changes in daily eating patterns. 

There is a lot of correlation between diet and weight loss. One of the most effective ways to lose weight is to be intentional about your diet.

It is never easy maintaining a strict dietary intake or changing diets, not only because you’re unsure of which is more efficient and sustainable but also because it restricts you from taking what you’d usually take.

 While some dietary plans are structured to make you eat less, you can craft others around making you eat as much as you’d typically do but maintaining a stronghold on what you eat.  

Additionally, adequate weight loss can also mean better overall health.

Here are some nutrition plans for healthy weight loss

  1. Low-Fat Diets 

Fat contains about twice the number of calories that carbohydrates have. Some of the importance of fats include supporting cell growth, producing essential hormones, and protecting your organs. They also give your body energy, help in nutrient absorption, and maintain body temperature.

 However, it would be best if you don’t take fats in excess. A low-fat diet has proven to be useful, especially in people with obesity. It is recommended that fat intake shouldn’t be more than 28% of your daily calorie intake. 

Moreover, a low-fat diet is associated with lesser risks of diabetes and heart diseases. Plant-based fats generally contain less calorie content than animal products.

  1. Fasting

Fasting serves beyond spiritual purposes; it cleanses more than spiritual sins. The essence of fasting is to limit the times you can eat, which allows you to eat less and limit your calorie intake. Controlled fasting is effective in reducing weight unless, of course, you eat more than you should when you’re allowed to eat. 

Alternative fasting has also been linked to anti-ageing effects, improved brain health, and many other health benefits.

  1. Tuna Fish

Tuna contains low fat and high protein. It is an effective way of increasing protein intake and reducing calorie intake. Replacing a calorie-high diet with a high-protein diet is the right way for you to lose weight naturally.

  1. Water

Water is 100% calorie-free, and it is a better alternative to sugary beverages. Water helps metabolism and cleans waste in the body. Also, water intake helps your body to stop retaining water and, in the process, get rid of excess water weight.

 If you drink water in adequate proportion before meals, it can help suppress appetite. Taking warm water can also help your body break down fat more efficiently and mobilize them to molecules and allows the digestive system to burn them.

For even more effective results, consider replacing your unhealthy drinks with water.

  1. Eggs

Surprise inclusion? Yes. Eggs were once feared to contain more cholesterol than the body requires. Eggs are high in protein and fats, and they are dense in nutrients.

The egg has two main parts; the yolk and the egg white. The egg yolk has a higher concentration of nutrients. Eggs can provide your body with most of the amino acids it needs daily.

  1. Low-carbohydrate diets

Excess carbohydrates are one of the significant reasons behind excess weight gain. Low-carb diets can help restrict the intake of carbohydrates and replace them with protein and healthy fats.

Proteins can, in turn, help conserve muscle mass and raise metabolic rates in your body.

 Low-carb intake is also associated with decreased risk of heart diseases and high cholesterol. It best answers the question ‘how to lose weight?’


BMI: How much weight is too much?

There is no single ideal healthy weight for everybody. Away from the dream of having a banging well-muscled body, not every weight is too much. Your ideal weight can be derived from your height, age, gender, and progressively, men have a higher body weight than women.


What is the ideal weight per body size?

There are several methods to measure your ideal weight. They are, but not limited to:


Body Mass Index (BMI)

BMI measures your body fat using your height and weight. Calculate your BMI here

According to the U.S. Department of Health & Human Services

  • A BMI over 30 indicates obesity.
  • A BMI of between 25 and 29.9 is overweight.
  • A BMI of between 18.5 and 24.9 is ideal.
  • A BMI of less than 18.5 means that a person is underweight


Waist to height ratio

The Waist to Height Ratio is another used to derive ideal weight. To get your Waist to Height ratio, divide your waist size (cm) by their height(cm). If your answer is 0.5 or less, the chances are that you have a healthy weight.


There is more than one answer to weight loss; there are evidence-based techniques to fast weight loss in 14 days. Whatever choice you have decided on, be sure to have an adequate consideration and fit it into your lifestyle.

Losing weight can be a strenuous journey, especially if it involves making uncomfortable changes to an already existing living mode. You may consider getting the professional assistance of a personal trainer.

Certainly, weight Loss is worth the inconvenience. Eating healthy is an essential ingredient of health and wellness. After all, we are what we eat.